Wednesday, September 30, 2009

WOD 145

@ CrossFitFife in Edinburgh, Scotland

25-20-15-10-5 Burpees
50-40-30-20-10 Kettle Bells (1st 50 @ 53 lbs., final 100 @ 36 lbs.)
25-20-15-10-5 Sit-Ups (1st 30 were 10 lb. weighted)

Time - 25:50

Monday, September 21, 2009

WOD 144

Part A: 6 Minutes AMRAP

3 Muscle Up Progression
6 Push-Ups
9 Push Press (65 lbs.)

Rounds - 5

Part B: 6 Minutes AMRAP

10 Kettle Bells (53 lbs.)
10 Air Squats
10 Sit-Ups

Rounds - 6

Saturday, September 19, 2009

WOD 143

Olympic Weightlifting Class

Power Snatch and Snatch Clean

Various Reps:
@ 65 lbs. and @ 95 lbs.

15 Toes to Bar

Wednesday, September 16, 2009

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 125 lbs. (New PB)
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.

WOD 142

@ Element CrossFit in Mississauga, Ontario

7-7-7-7-7 Dead Lifts
7 @ (95 lbs., 145 lbs., 195 lbs., 215 lbs., 225 lbs.)

7-7-7-7-7 Overhead Squats
7 @ (45 lbs., 65 lbs., 85 lbs., 95 lbs., 105 lbs.)

Also did 3 Overhead Squats at 115 lbs. and 3 Overhead Squats at 125 lbs. (PB)

Also did 10 Reps with a 70 lb. Kettle Bell

Tuesday, September 15, 2009

WOD 141

6 Rounds:

4 Dead Lifts (95 lbs.)
2 Hang Power Cleans (95 lbs.)
2 Shoulder Press (95 lbs.)
4 Push Jerk (95 lbs.)
8 Knees to Elbows

(Cannot set bar down after it's picked up or else a penalty of 4 knees to elbows)

Time - 5:56

Saturday, September 12, 2009

WOD 140

"Diane"

21-15-9
Dead Lifts (200 lbs.)
Handstand Push-Ups

Time - 9:03 (Not Prescribed)

Friday, September 11, 2009

WOD 139

4 Rounds:
7 Burpee Pull-Ups (High Bar)
7 Medicine Ball Cleans (20 lbs.)
7 Walking Lunges (Medicine Ball Overhead)

Time - 8:15

Push Jerk (3 @ 95 lbs., 3 @ 135 lbs., 3 @ 155 lbs., 0/2 @ 165 lbs.)

Wednesday, September 9, 2009

WOD 138

This WOD was based on one of the 2009 CrossFit Games WODs

3 Rounds:
30 Wall Balls (20 lbs.)
30 Squat Snatch (65 lbs.)

Time - 25:00 (DNF - time limit)

Completed 90/90 Wall Balls and 70/90 Squat Snatches

Monday, September 7, 2009

WOD 137

Couples Workout (w/Sarah)

400m Run
50 Wall Balls (16 lbs.) - min. 20 each
50 Kettle Bells (53 lbs.) - min. 20 each
50 Pull-Ups - min. 20 each
400m Run

Time - 12:06

Sunday, September 6, 2009

Celebrity CrossFitter #2

Malin Akerman is an up and coming star who has roles in The Heartbreak Kid and The Watchmen, just to name a few. When it comes to her body and staying in shape it was reported by People Magazine that she likes to mix up her routines and keep her body guessing. She said, “It’s very much about shocking your body. If you do the same routine every single day your body gets used to it.”


Akerman is a supporter of the military-inspired fitness and conditioning program called, CrossFit. It’s a varied workout consisting of gymnastics, weight training and short but intense bouts of cardio. Akerman suggested, “They have these CrossFit gyms where you have medicine balls, weight-lifting, rowing machines, [and] obstacle courses. I recommend going!” (Internet Article)

One Year CrossFit Anniversary

One year ago today was my first CrossFit Workout of the Day during my fundamentals classes. When I started, I had concerns over how much I would like it and whether or not my knees would be able to take the strain due to some previous issues/surgery. Since then, CrossFit has become something that I crave. I do my best to get to 4 WODs per week and often feel like kicking myself when I miss a WOD that I know I would have liked. I am stronger, have more power, and in turn, have noticed that I feel better and look better. I have no injury concerns anymore either. And most of all, it's the CrossFit community and the people that I've met through working out that make it so rewarding.

Year #2 starts tomorrow morning at 9am. :)

Saturday, September 5, 2009

WOD 136

400m Run
10 Tire Flips
25 Burpees
400m Run
15 Dead Lifts (11 @ 205 lbs. and 4 @ 225 lbs.)
30 Box Jumps
400m Run
20 Push Press (95 lbs.)
50 Air Squats

Time - 20:02

Friday, September 4, 2009

WOD 135

Alternating Tabata for 8 Minutes Total
Lowest Number per 20 Seconds

Push Press (75 lbs.) - 6
Sumo Dead Lift High Pulls (75 lbs.) - 7

Thursday, September 3, 2009

Celebrity CrossFitter #1

Kelly Clarkson has embarked on a fitness regime used by police academies and the military in a bid to get fit. The singer’s fluctuating weight has attracted a string of comments after she was seen sporting a fuller figure in recent months. Clarkson insists she’s never felt uncomfortable about her waistline, despite critics sometimes panning her for her size. She says, “When people talk about my weight, I’m like, ‘You seem to have a problem with it’; I don’t. I’m fine! I’ve never felt uncomfortable on the red carpet or anything.”



The American Idol winner has now embarked on CrossFit, a cardio and strength training program, because it gives her so much more energy when she’s performing. She says, “I love it! You never work out more than 35 minutes, but it’s so intense. You do things like box jumps, then 50 sit-ups, then 50 squats and then running. Me, my backup singers and my hair-and-make-up girl do it together. They laugh at me, because most of the time they’re like, ‘Oh, my God, I don’t want to go,’ and I’m the one saying, ‘I’m ready!’. It makes me feel like GI Jane. It’s very empowering. I feel like I can whup ass and in my shows, everybody has noticed." (Internet Article)

Wednesday, September 2, 2009

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs. (New PB by 20 lbs.)
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 85 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.

WOD 134

5 Rounds:
6 Power Snatch (105 lbs.)
6 Box Jumps
6 Hand-Clap Push-Ups

Time - 7:07

1-1-1 Power Cleans (135 lbs, 155 lbs. 175 lbs.)

Tuesday, September 1, 2009

WOD 133

10-9-8-7-6-5-4-3-2-1

Power Cleans (135 lbs.)
Burpees
Ring Dips (using the parallettes)

Time - 17:58

200m Row - 37 seconds